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Modified 4 Day Min-Max

by Jason S.

Program Description

Should be able to finish each day in 45 mins or less.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 23, 2026 01:19
  • Last Edited
    Mar 23, 2026 01:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Upper Back
11.1%
Glutes
9.3%
Hamstrings
9.3%
Front Delts
9%
Chest
8%
Triceps
8%
Lats
7.4%
Biceps
6.2%
Calves
4.3%
Abs
3.7%
Adductors
3.7%
Rear Delts
2.8%
Middle Delts
2.8%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Extension
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4A
Seated Wide-Grip Row (Cable)
3
8 reps
-
4B
Lat Pulldown (Close Grip)
3
8 reps
-
5A
Dip (Assisted)
3
8 reps
-
5B
Wide Grip Pull-Up
3
8 reps
-
6
Seated Calf Raise
1
1
1
1
35 reps
25 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Extension
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4A
Seated Wide-Grip Row (Cable)
3
8 reps
-
4B
Lat Pulldown (Close Grip)
3
8 reps
-
5A
Dip (Assisted)
3
8 reps
-
5B
Wide Grip Pull-Up
3
8 reps
-
6
Seated Calf Raise
1
1
1
1
35 reps
25 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Extension
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4A
Seated Wide-Grip Row (Cable)
3
8 reps
-
4B
Lat Pulldown (Close Grip)
3
8 reps
-
5A
Dip (Assisted)
3
8 reps
-
5B
Wide Grip Pull-Up
3
8 reps
-
6
Seated Calf Raise
1
1
1
1
35 reps
25 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Extension
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4A
Seated Wide-Grip Row (Cable)
3
8 reps
-
4B
Lat Pulldown (Close Grip)
3
8 reps
-
5A
Dip (Assisted)
3
8 reps
-
5B
Wide Grip Pull-Up
3
8 reps
-
6
Seated Calf Raise
1
1
1
1
35 reps
25 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Extension
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4A
Seated Wide-Grip Row (Cable)
3
8 reps
-
4B
Lat Pulldown (Close Grip)
3
8 reps
-
5A
Dip (Assisted)
3
8 reps
-
5B
Wide Grip Pull-Up
3
8 reps
-
6
Seated Calf Raise
1
1
1
1
35 reps
25 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Extension
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4A
Seated Wide-Grip Row (Cable)
3
8 reps
-
4B
Lat Pulldown (Close Grip)
3
8 reps
-
5A
Dip (Assisted)
3
8 reps
-
5B
Wide Grip Pull-Up
3
8 reps
-
6
Seated Calf Raise
1
1
1
1
35 reps
25 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3A
Y Raise (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bent Over Row (Kettlebell)
3
8 reps
-
5A
Incline Bench Press (Dumbbell)
4
8 reps
-
5B
Incline Crush Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3A
Y Raise (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bent Over Row (Kettlebell)
3
8 reps
-
5A
Incline Bench Press (Dumbbell)
4
8 reps
-
5B
Incline Crush Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3A
Y Raise (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bent Over Row (Kettlebell)
3
8 reps
-
5A
Incline Bench Press (Dumbbell)
4
8 reps
-
5B
Incline Crush Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3A
Y Raise (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bent Over Row (Kettlebell)
3
8 reps
-
5A
Incline Bench Press (Dumbbell)
4
8 reps
-
5B
Incline Crush Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3A
Y Raise (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bent Over Row (Kettlebell)
3
8 reps
-
5A
Incline Bench Press (Dumbbell)
4
8 reps
-
5B
Incline Crush Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3A
Y Raise (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bent Over Row (Kettlebell)
3
8 reps
-
5A
Incline Bench Press (Dumbbell)
4
8 reps
-
5B
Incline Crush Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
1B
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
3
8 reps
-
4
Cossack Squat
3
8 reps
-
5
Kneeling Hip Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
1B
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
3
8 reps
-
4
Cossack Squat
3
8 reps
-
5
Kneeling Hip Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
1B
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
3
8 reps
-
4
Cossack Squat
3
8 reps
-
5
Kneeling Hip Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
1B
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
3
8 reps
-
4
Cossack Squat
3
8 reps
-
5
Kneeling Hip Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
1B
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
3
8 reps
-
4
Cossack Squat
3
8 reps
-
5
Kneeling Hip Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
1B
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
3
8 reps
-
4
Cossack Squat
3
8 reps
-
5
Kneeling Hip Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
1B
21s
3
7 reps
-
2
Seated Single Arm Curl
3
8 reps
-
3
Close Grip Press
3
8 reps
-
4
Bench Dips
4
25 reps
-
5
Hammer Curl (Dumbbell)
1
3
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
1B
21s
3
7 reps
-
2
Seated Single Arm Curl
3
8 reps
-
3
Close Grip Press
3
8 reps
-
4
Bench Dips
4
25 reps
-
5
Hammer Curl (Dumbbell)
1
3
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
1B
21s
3
7 reps
-
2
Seated Single Arm Curl
3
8 reps
-
3
Close Grip Press
3
8 reps
-
4
Bench Dips
4
25 reps
-
5
Hammer Curl (Dumbbell)
1
3
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
1B
21s
3
7 reps
-
2
Seated Single Arm Curl
3
8 reps
-
3
Close Grip Press
3
8 reps
-
4
Bench Dips
4
25 reps
-
5
Hammer Curl (Dumbbell)
1
3
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
1B
21s
3
7 reps
-
2
Seated Single Arm Curl
3
8 reps
-
3
Close Grip Press
3
8 reps
-
4
Bench Dips
4
25 reps
-
5
Hammer Curl (Dumbbell)
1
3
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
1B
21s
3
7 reps
-
2
Seated Single Arm Curl
3
8 reps
-
3
Close Grip Press
3
8 reps
-
4
Bench Dips
4
25 reps
-
5
Hammer Curl (Dumbbell)
1
3
12 reps
8 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1A
Single Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
1B
Sissy Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4A
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5A
Dip (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
35 Reps
25 Reps
10 Reps
-
-
-
-
Day 2
1
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3A
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Bent Over Row (Kettlebell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5B
Incline Crush Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
1B
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Kettlebell Swing
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Cossack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Kneeling Hip Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
1B
21s
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
2
Seated Single Arm Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Close Grip Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Bench Dips
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-